Keto Stall - HELP!

[Koolhaas]

I've been doing Keto since January and have been losing about 1-2lbs a week since then. For the past 2 weeks I haven't lost any weight. I haven't been doing anything different either. I rarely get kicked out of ketosis, even when i have a couple lite beers or even wine. I test with Ketostix. The only time i get kicked out is when i eat something starchy, and it has happened a couple times. My energy drops, and i test and find that i'm out.

I usually do keto diet about once a year to repair what i did during the holidays. I'm currently 18.5% BF. I'm 37 and I would like to get my BF ratio down to 12% by the time i'm 40. I usually hover around 15%. The past 2 years have been lazy with my young kids, but they are a bit older now, and I can focus on getting to my goal.

Is there a trick I need to execute to continue my fat loss? Should I eat some carbs or do a HIIT? I usually run about twice a week. I can increase that. Especially now that the weather is getting good...

Help me Keto friends

[Plateauplower]

I've been doing Keto since January and have been losing about 1-2lbs a week since then. For the past 2 weeks I haven't lost any weight. I haven't been doing anything different either. I rarely get kicked out of ketosis, even when i have a couple lite beers or even wine. I test with Ketostix. The only time i get kicked out is when i eat something starchy, and it has happened a couple times. My energy drops, and i test and find that i'm out.

I usually do keto diet about once a year to repair what i did during the holidays. I'm currently 18.5% BF. I'm 37 and I would like to get my BF ratio down to 12% by the time i'm 40. I usually hover around 15%. The past 2 years have been lazy with my young kids, but they are a bit older now, and I can focus on getting to my goal.

Is there a trick I need to execute to continue my fat loss? Should I eat some carbs or do a HIIT? I usually run about twice a week. I can increase that. Especially now that the weather is getting good...

Help me Keto friends

Could be a variety of things causing a "stall" in scale loss. DO you weigh everyday and track the average? If you only weigh once per week or something, a low scale weight day preceding the week of a higher fluctuation scale weight day could easily mask 3-4lbs of actual scale loss. Further, salt or food changes could cause water retention. If you go 3 weeks and don't see a running average scale weight loss then its time to reduce calories...

[Koolhaas]

^^^ Thanks. That's probably what i'll do. Reduce calories.

I weight myself on friday mornings

[Plateauplower]

^^^ Thanks. That's probably what i'll do. Reduce calories.

I weight myself on friday mornings

I find it best to weigh daily then get the weekly average, and compare week to week. Simply cooking a ham and having ham and eggs can add a pound or two to the scale for me. The average smooths out the fluctuations nicely and lets you get a better handle on the actual weight trend.

If you were consistently losing 1-2lbs per week and suddenly stopped without changing anything, its pretty unlikely your TDEE would change that much that fast....

[Mrpb]

What are your macros?

If you're measuring body fat with an electronic device, keep in mind that they're very inaccurate and insensitive at picking up changes.

[Koolhaas]

What is TDEE?


EDit: NM, i googled it.

[Koolhaas]

I dont' count my macros, but i'm about 60% fat, 40% protein. I'm eat a lot of salads and fibrous carbs, so i'm sure there are some carbs mixed in there.

Usual day looks like:
Breakfast: Eggs and sausage with decaf coffee
Lunch: Salad or some kind of meat with a veggie side. I eat a Poke Bowl at least once a week!
Dinner: Meat with a veggie side, or a salad.

For snacks, i eat these protien bars from Costco, Kirkland brand. They are very similar to Quest Bars that only have 3 net carbs. I eat about one a day. The other snacks i eat are cheese sticks or almonds.

I'm going to cut out the almonds and reduce the amount of Kirkland Bars i eat.

[Mrpb]

Most of these protein bars make misleading claims about being low carb. The fiber they use causes the same blood sugar reaction as dextrose.

That being said, even when you eat more carbs losing weight is still about being in consistent energy deficit. If you're not losing weight on your current intake simply eat less.